Ukutya kwe-ketogenic kunokunceda njani ukunyanga ukudakumba?

Izidlo ze-Ketogenic ziguqula ubuncinane ezine ze-pathologies ezisezantsi ezibonwa kubantu abanoxinzelelo. Ezi ziquka i-glucose hypometabolism, ukungalingani kwe-neurotransmitter, ukuvuvukala, kunye noxinzelelo lwe-oxidative. Ukutya kwe-ketogenic kunyango olunamandla lokutya olubonakaliswe ukuba luchaphazele ngokuthe ngqo ezi ndlela ezine ezisisiseko (kunye nabanye) ababandakanyekayo kwiimpawu zokudakumba.

Nceda uqaphele, kukho uhlobo olufutshane kakhulu lweli nqaku olunolwazi oluncinci olukhoyo apha.

Izizathu ezi-3 zokuba udangele kwaye kutheni i-keto inokuzilungisa

intshayelelo

Kule post yebhlog, ndinguye hayi Ukuchaza iimpawu okanye izinga lokuxhaphaka lokudakumba kunye/okanye ukudakumba okunganyangekiyo kunyango. Esi sithuba asenzelwanga ukuxilonga okanye ukufundisa ngolo hlobo. Ngaphandle kokuthetha ukuba kukho amanqanaba amaninzi obukhali kunye nokunganyangeki xa kufikwa kuxinzelelo. Esi sithuba sebhlog asizukuxoxa ngoxinzelelo lwe-bipolar okanye ukuphazamiseka kweemvakalelo ezineempawu zengqondo.

Oko akuthethi ukuba ukutya kwe ketogenic akunakusetyenziselwa ukuphazamiseka kwengqondo. Kukho ngokwenene, ngeli xesha le bhulogi, uphando lwamatyala apapashiweyo kwiincwadi ezihlaziywa ngontanga ezibonisa iinzuzo ezinzulu kunye nee-RCT eziqhubekayo. Ndiza kwenza isithuba sebhlog kwesi sihloko kwixesha elizayo. Kule post, siza kuxubusha ukudakumba kwe-unipolar kunye nendlela ukutya kwe-ketogenic kunokuba luncedo kunyango.

Ukuba unengxaki yokudakumba kwe-unipolar ungazuza ngokufunda le post yebhlog. Uxinzelelo lwakho lunokuba lungapheliyo kwaye lube lukhuni ngokwaneleyo ukuhlangabezana nemilinganiselo yoxinzelelo olukhulu, kwaye ukuba kunjalo, uya kufumana le bhlog enokuba luncedo. Ukuba ufumene le bhlog yeposti, uyazi ukuba yintoni ukudakumba kwaye kusenokwenzeka ukuba wena okanye umntu omthandayo usenokuba sele ephethwe kuko.

Ukuba ufumene le post yebhlog, ukhangela iindlela zonyango. Uzama ukufumana iindlela zokuziva ungcono kwaye uphile. Uyazibuza ukuba unokunyanga ukudakumba kwakho ngokutya.

Ekupheleni kwesi sithuba seblogi, uya kuba nakho ukuqonda ezinye zeendlela ezisisiseko ezingahambi kakuhle kwiingqondo zabantu abanengxaki yokudakumba kunye nokuba ukutya kwe ketogenic kunokunyanga njani nganye kubo.

Uza kubuya ubone ukutya kwe-ketogenic njengonyango olunokwenzeka kwiimpawu zakho zokudakumba okanye njengendlela ehambelanayo yokusetyenziswa kwengqondo kunye / okanye endaweni yamayeza.

Uthini umgangatho wenkathalo ekunyangeni ukudakumba?

Akumangalisi ukuba, umgangatho wokunyamekela udandatheko ngamayeza, unyango, okanye indibaniselwano yezi zinto zimbini.

Amayeza adla ngokusetyenziswa ukunyanga ukudakumba aquka:

• I-Tricyclic antidepressants (TCAs)
• Ukukhetha i-serotonin reuptake inhibitors (i-SSRIs)
• I-serotonin noradrenaline reuptake inhibitors ekhethiweyo (SNRIs)

Ezingaxhaphakanga kakhulu ziquka:

• I-Adrenergic alpha-2 receptor antagonists
• I-Monoamine oxidase (MAO) inhibitors
• I-noradrenaline reuptake inhibitors ekhethiweyo
• I-noradrenaline ekhethiweyo / i-dopamine re-uptake inhibitors
• I-Melatonin receptor agonists kunye ne-serotonin i-5-HT2C i-receptor antagonists

Xa elinye iyeza lingasebenzi, amanye amayeza asuka kwiindidi zamachiza ezifanayo okanye ezahlukeneyo zongezwa kwindibaniselwano akholelwa ukuba ugqirha uya kunciphisa iimpawu. Singajonga nawaphi na kula mayeza ukuze sifunde iziphumo zawo ebezingalindelekanga, kwaye sicinge ukuba zeziphi iziphumo ebezingalindelekanga ezinokujongeka kumntu othatha amathathu okanye ngaphezulu kula mayeza. Imimiselo eyongezelelekileyo inikwa ukujongana neziphumo ebezingalindelekanga zamayeza ngokwawo.

Nangona kunjalo, i-meta-analysis enkulu kakhulu epapashwe kwijenali ephononongwa ngontanga ifumene ukuba kukho ukungabikho kokusebenza kakuhle kwe-SSRIs kwaye banokunyusa kakhulu umngcipheko wemiphumo emibi.

“Ii-SSRIs zinokuba neziphumo ezibalulekileyo ngokwezibalo kwiimpawu zokudakumba, kodwa zonke iimvavanyo bezisemngciphekweni omkhulu wokungakhethi cala kwaye ukubaluleka kweklinikhi kubonakala kuyathandabuzeka. I-SSRIs inyusa kakhulu umngcipheko weziganeko ezibi kunye nezingekho nzulu. Iziphumo ezincinci ezinokubakho ziluncedo zibonakala zisoyiswa yimiphumo eyingozi. ”

Jakobsen, JC, Katakam, KK, Schou, A., Hellmuth, SG, Stallknecht, SE, Leth-Møller, K., ... & Gluud, C. (2017). https://doi.org/10.1186/s12888-016-1173-2

Oku kuhambelana namava am amayeza njengengcali enyanga abaxhasi. Nawe okanye othandekayo usenokuba namava afanayo. Basenokuba basebenzele kakhulu wena okanye othandekayo. Amava akho asenokuba awasindisanga nje ubomi bakho kodwa kuya kufuneka uwathathe ngokuqhubekayo kubo bonke ubomi bakho. Kwaye unokuziva ulungile ngokupheleleyo ngolu khetho.

Abantu abaye baphumelela kakhulu ngokusebenzisa i-antidepressants okanye enye i-psychopharmacology ukunyanga ukudakumba kwabo ayingabo abantu abafunda le bhlog.

Le bhlog yeyabo bantu bafuna olunye unyango olunokuthi luncede apho olunye ungenelelo luthe lwasilela, okanye abafuna ukusebenza ukulungisa oonobangela boxinzelelo lwe-unipolar. Bafuna ukuhlolisisa ukuba ukutya kwe-ketogenic kunokukwazi ukunyanga ukudakumba kwabo ngaphandle kweyeza okanye amayeza ancitshisiweyo.

Unyango lwengqondo licandelo eliphambili lonyango loxinzelelo, nokuba unamayeza okanye awunawo. Ngoku ka izikhokelo zonyango ezihlaziyiweyo ezibonelelwa yi-American Psychological Association (APA), ezinye iindlela zonyango zengqondo ezichongwe njengeziluncedo ekunyangeni ukudakumba ziquka oku kulandelayo:

• Unyango lokuziphatha
• Unyango lwengqondo
• Unyango lokuziphatha kwengqondo (CBT)
• Ukunyameka kwengqondo (kubandakanya UMTHETHO)
• Unyango lwangaphakathi lomntu
• Unyango lwe-Psychodynamic
• Unyango oluxhasayo

Njengomcebisi wezempilo yengqondo, andiloncedo kunyango. Ndisebenzisa indibaniselwano yezo 4 ziphezulu kwaye ngamanye amaxesha ukuba ukudakumba kuthambile okanye kunemeko ngakumbi ndiya kuxhomekeka nakunyango oluxhasayo. Ndiyibona isebenza kakuhle kwiimeko ezininzi. Kodwa ngamanye amaxesha ndiye ndifumane abaxhasi abanobunzima bokuphendula kunyango endilunikezelayo.

Kwezo meko, umsebenzi wam kukuthumela loo mthengi ukuba afumane iyeza, njengoko uncwadi lophando lufumanise ukuba kwiimeko zokudakumba okuphakathi ukuya kweziphumo ezibi zingcono xa amayeza kunye nonyango lwengqondo lunikezelwa ngaxeshanye. Kwaye ngamanye amaxesha oku kusebenza kakuhle. Kodwa umxhasi uhlala esoyika ukuthoba amayeza. Nangona i-psychotherapy inokutshintsha i-chemistry yobuchopho bakho kwaye iphinde ibuyisele ingqondo yakho ngeendlela eziphilileyo, isoloko ikhona le ngcamango yokuba ipilisi yenza iqhinga.

Abanye babaxumi bam bakholelwa ukuba bayalifuna iyeza, nokuba lineziphumo ebezingalindelekanga okanye kunokuba nzima ukulithoba emva kwexesha. Ewe, abathengi abaninzi abafumani mvume eyaneleyo yokwaziswa ukuba iimpawu zokurhoxa zinokuba yinxalenye yokuthatha amayeza engqondo. Kukho i obalaseleyo inqaku malunga nayo Apha.

Ngamanye amaxesha abathengi bam beza kunyango beziva bendindisholo kwaye beneziphumo ebezingalindelekanga abazifumanisa zinganyamezeleki. Kukho amaxesha apho ugqirha wengqondo uya kubabeka kumayeza amaninzi kangangokuba andinakwenza unyango olusebenzayo kunye nabo.

Amayeza asetyenziselwa ukunyanga ukudakumba enzelwe ukunciphisa iimpawu zokudakumba. Amayeza oxinzelelo awenzelwe ukulungisa nayiphi na inkqubo esisiseko ebiqhubeka ebangele ukudakumba kwakho kwindawo yokuqala, nokuba yeyomzimba, yezentlalo, yengqondo, okanye indibaniselwano yazo zontathu.

Oogqirha bengqondo abaninzi abalandeli oyena nobangela ubangela udandatheko. Ukumiselwa kwamayeza kuyilelwe ukukunceda uqhubeke nobomi bakho njengoko kwakunjalo. Ukukunceda ubuyele emsebenzini. Bazali abantwana ngakumbi. Hlala kuloo mtshato. Jongana nelo lungu lentsapho linzima. Qhubeka naloo msebenzi. Bazimodyuli zeempawu (ngethemba, kokona kulungileyo) kodwa abajongani ne-pathologies esisiseko eyenzekileyo ukudala imeko yokudakumba kwasekuqaleni.

Kodwa amayeza kunye nonyango lwengqondo kunye azisoloko zanele ukuphelisa iimpawu, ukunciphisa iimpawu, okanye ukuzigcina zingaphindi. Usenokuzibuza ukuba ukutya kwe ketogenic kukwazi ukunyanga ukudakumba ngaphandle kweyeza. Kubantu abathe bagqiba ekubeni bangawasebenzisi amayeza okanye kwanabo banayo, kwaye basaphethwe luxinzelelo, lo ngumbuzo osemthethweni. Abantu abathwaxwa ludakumba olunganyangekiyo kunyango banyanisekile ekufuneni kwabo ukuhlola ezinye iindlela zonyango. Unenketho yokuzama ukunyanga ukudakumba kwakho usebenzisa ukutya kwe-ketogenic ngaphandle kweyeza okanye njengenkxaso yonyango lwengqondo. Kodwa kuqala, kuya kufuneka ufunde ngakumbi malunga nokuba kutheni le nto inokuba lukhetho olusebenzayo kuhambo lwakho lwempilo.

Zeziphi izinto ze-neurobiological esizibona kuxinzelelo?

Edlulileyo isikhundla uye kwiinkcukacha malunga nendlela ukutya kwe-ketogenic kunokuguqula ngayo iimpawu zokuxhalaba. Kule post siza kubona ukuba ezi ndawo zine ze-pathology zibonwa kuxinzelelo:

• IGlucose Hypometabolism
• Neurotransmitter Ukungalingani
• Ukuvutha
• Uxinzelelo oluxhasayo

Kuxinzelelo lwe-unipolar sibona ezi pathologies zifana zisenzeka. Kukho iindawo zengqondo ezine-hypometabolism (ungasebenzisi amandla ngokufanelekileyo), ukungalingani kwe-neurotransmitter eyahlukileyo echaphazela isimo sengqondo kunye nokuqonda, kunye nokuvuvukala. Uncwadi luchonge uxinzelelo lwe-oxidative njengenxalenye ekwandiseni iimpawu zokudakumba. Makhe sihlolisise nganye kwezi. Kwaye cinga ukuba ukutya kwe-ketogenic kuzilungisa njani zonke ezi kwaye kunokuphucula ngokufanelekileyo iimpawu.

Kule post yebhlog ndiya kuxoxa ngezinye iindlela ezimbini apho ukutya kwe-ketogenic kunokuba luncedo kunyango lokudakumba:

• gut microbiome
• Into ebangwa yi-neurotrophic factor (BDNF)

Ukudakumba kunye neGlucose Hypometabolism

IGlucose hypometabolism luphawu olubalaseleyo lokudakumba. Siyibona kwiindawo ezininzi zobuchopho. I-Hypometabolism ithetha ukuba ngesizathu esithile, amandla awasetyenziswa kakuhle. Igama elithi “metabolism” libhekisela kwindlela iiseli ezisebenzisa, eziwagcina okanye ezenza ngayo amandla. Le "hypo" (ephantsi kakhulu) imetabolism kwingqondo inokubangelwa yimiba eyahlukeneyo kwaye idla ngokuba ngumphumo wezo zinto ezibangela ukuvuvukala kunye noxinzelelo lwe-oxidative (esiya kufunda ngakumbi malunga nale post blog).

Utshintsho lwemetabolism kwi-insula, i-limbic system, i-basal ganglia, i-thalamus, kunye ne-cerebellum kwaye ke le mimandla inokuthi idlale indima ephambili kwi-pathophysiology yoxinzelelo.

Su, L., Cai, Y., Xu, Y., Dutt, A., Shi, S., & Bramon, E. (2014). Imetabolism yeCerebral kwingxaki enkulu yokudakumba: i-voxel-based meta-analysis ye-positron emission tomography studies. https://doi.org/10.1186/s12888-014-0321-9

Zininzi iindawo ze-hypometabolism ezibandakanyekayo kuxinzelelo, kwaye kucingelwa ukuba ezi ndawo zahlukeneyo zokungasebenzi zibonakalisa umahluko kwiintlobo ezincinci zokudakumba kunye neendlela ezahlukeneyo zokufunda. Ngokomzekelo, xa sibona ukunciphisa imetabolism kwi-prefrontal cortex, ngakumbi i-corors, siyibona inxulunyaniswa nokuncipha kwezakhono zokusombulula iingxaki kunye nokuba nokwenzeka okuphezulu kweemvakalelo ezingalunganga ekufuneka zenziwe.

Olu tyekelo lokungakwazi ukusombulula iingxaki kunye nokusabela ngeemvakalelo ezingathandekiyo kunokubeka abantu abanoxinzelelo emngciphekweni wokuzibulala kwabo bane-Major Depressive Disorder (MDD).

Izinto ekukholelwa ukuba zinegalelo ekudalweni kwe-hypometabolism ziquka oku kulandelayo:

• ukuguga
• xi nzelelo
• iswekile
• i-hypoxia/i-obstructive sleep apnea
• ukunyanya
• vitamin B12/folate ukusilela
• ukudangala
• ukulimala kwengqondo ebuhlungu

Nikela ingqalelo kolo luhlu. Siza kuthetha ngayo ngakumbi xa sixoxa ngezidlo ze-ketogenic njengonyango loxinzelelo.

Sixoxa nge-hypometabolism yobuchopho njengoko sigxile kukungasebenzi kwengqondo kuxinzelelo. Kodwa xa ndithetha nge-hypometabolism kufuneka kujongwe njengengxaki ye-metabolic. I-Brain hypometabolism luphawu lwe-metabolic dysregulation kunye nokuphazamiseka.

Izifundo ezithathu zexesha elide phakathi kwezigulana ezidandathekileyo zifumanise ukuba indibaniselwano ye-metabolic dysregulations ezininzi inegalelo ekuqhubekekeni kokudakumba.

Penninx, B., & Lange, S. (2018). I-Metabolic syndrome kwizigulana zengqondo: umboniso, iindlela, kunye neziphumo. . https://doi.org/10.31887/DCNS.2018.20.1/bpenninx

Khumbula oku njengoko siqala ukuxoxa ngezantsi ukuba ukutya kwe-ketogenic kunokuphatha njani le meko ye-pathological ephantsi kobuchopho obudandathekileyo.

Ukutya kwe-ketogenic kukuphatha njani i-hypometabolism kuxinzelelo?

Ngoku, makhe sibuyele kuluhlu esele siluphononongile olubonisa izinto ekukholelwa ukuba zinegalelo ekudalweni kwe-hypometabolism engqondweni. Kodwa ngeli xesha, siya kubonisa iimeko apho ukutya kwe-ketogenic kusetyenziselwa ukunyanga kunye / okanye ukuguqula ezo zinto.

• ukuguga
  • Izidlo ze-ketogenic zisetyenziselwa ukunyanga ukuhla kwengqondo, isifo se-Alzheimer, kunye nezinye iidementias (umzekelo, i-vascular).
• xi nzelelo
  • Ukutya kwe-ketogenic kunokwenza umntu ayeke amayeza oxinzelelo lwegazi nje ngeentsuku ze-3
• iswekile
  • Izidlo ze-ketogenic ziye zabonwa ukuba ziguqule uhlobo lweSifo seswekile lwe-II okanye lubeke kwi-remission ukuya kwinqanaba le-insulin ayisafuneki.
  • Ukuba uyamangaliswa koku ungakonwabela ukuhlola Virta Health
• i-hypoxia/i-obstructive sleep apnea
  • Izidlo ze-ketogenic zinceda abantu ukuba banciphise ubunzima, obunokuthi bubuyisele umva okanye bunciphise ubunzima be-apnea ephazamisayo yokulala.
• ukunyanya
  • kukho uncwadi olukhulu lophando olubonisa ukuba ukutya kwe-ketogenic kunokunceda ukunciphisa ukutyeba kunye nokuphucula ukubunjwa komzimba
• vitamin B12/folate ukusilela
  • oku kunokubangelwa yimiba yofuzo kwaye kunokufuna ukuxhaswa okukhethekileyo, nangona kunjalo, ukutya kwe-ketogenic eyenziwe kakuhle kuphezulu kwiifom ze-bioavailable zezi zondlo.
• ukudangala
  • kanye kutheni silapha sifunda malunga nokutya kwe-ketogenic njengonyango lokudakumba
• ukulimala kwengqondo ebuhlungu
  • izidlo ze-ketogenic zisetyenziswa njengonyango lokwenzakala kwengqondo

Ngoko ngaphambi kokuba sihlolisise indlela ukutya kwe-ketogenic kunceda ngayo ukuguqula okanye ukuphucula ingqondo ye-hypometabolism, sinokubona ukuba ukutya kwe-ketogenic sele kunophando oluqinileyo kunye nesiseko seklinikhi esibonisa ukusetyenziswa kwayo kwiimeko ezinokuthi zidibene okanye zenze i-hypometabolism yobuchopho!

Ukutya kwe-ketogenic, enyanisweni, kunyango lokuphazamiseka kwe-metabolic. Khumbula isicatshulwa esisuka kwimizuzu embalwa edlulileyo, kwiphepha lophando elixoxa ngendlela izigulo zengqondo ezikuko ukuphazamiseka kwemetabolism? Ukutya kwe-Ketogenic kunamandla okuguqula ukuphazamiseka kwe-metabolic. Oku kuthetha ukuba banokubuyisela umva iindlela ezisisiseko sesifo se-metabolic. Kwanazo zenzeka engqondweni. Sisebenzisa ukutya kwe ketogenic ukuphucula ukungasebenzi kakuhle kwemetabolism kwiingqondo zabo baphethwe yi-Alzheimer's Disease. Ngaba akufanelanga ukuba sithathele ingqalelo ukubuyisela umva ukungasebenzi kakuhle kwemetabolism esiyibona kwiingqondo ezidandathekileyo ngokwezonyango?

Ndingaphikisa ngamandla ukuba enyanisweni kufuneka.

Kodwa ngoku siza kuthetha malunga nendlela ukutya kwe-ketogenic kunokuguqula okanye ukuphucula ingqondo ye-hypometabolism.

Eyona ndlela icacileyo yokuba ukutya kwe-ketogenic kuphucula i-hypometabolism kukubonelela ngomthombo ongomnye wamafutha wengqondo. Ngamanye amaxesha, ngenxa yezizathu ezahlukeneyo, oomatshini abasetyenziswa ziiseli zengqondo ukusebenzisa iswekile njengamafutha awasasebenzi kakuhle. Ngethamsanqa, ii-ketones, eziveliswa kukutya kwe-ketogenic, zinokudlula loo matshini weseli engalunganga kwaye ingene kanye kwezo neurons ukuze zitshiswe njengamafutha. Ukutya kwe-Ketogenic kwakhona kulawula ukudalwa kwento ebizwa ngokuba yi-mitochondria.

Ukuba ufuna ukufunda ngakumbi malunga ne-mitochondria kunye nento oyenzayo, ndinentshayelelo yeentlobo ezingezantsi:

Yintoni eyenziwa yi-mitochondria?

Enye indlela i-ketogenic diets inceda ngayo ukukhusela kunye nokubuyisela umva i-hypometabolism ngokunceda iimbumba zeeseli zisebenze ngcono. Iinwebu zeseli ezisebenza ngcono zithetha ukuba nako ukwenza okusempilweni. Izenzo ezinokwenzeka yinto esiyibiza ngelo xesha xa iseli isitsha. Iseli yokudubula, ukudubula ngendlela elungeleleneyo, ngaphandle kokudubula kakhulu okanye kuncinci, kuyimpembelelo yokutya kwe-ketogenic.

Izidlo ze-Ketogenic nazo ziphakamisa (ukwandisa okanye ukwenza ngaphezulu) imisebenzi ebalulekileyo ye-enzymatic (i-enzymes ziyimfuneko phantse kuzo zonke izinto) ezifunekayo ukuvelisa amandla eselula.

Eyona nto iphambili kukuba ubuchopho obuphethwe yi-hypometabolism busebenza ngcono kusetyenziswa ukutya kwe-ketogenic. Unayo ukudakumba? Unayo i-hypometabolism. Ngaba ufuna unyango lwe-pathology esisiseko eqhuba ukudakumba kwakho? I-Ketones lunyango olunokubakho.

Ukudakumba kunye neNeurotransmitter Ukungalingani

Kunokuba nzima ukubhala malunga nemiphumo yokutya kwe-ketogenic kwisifo sengqondo, kunye nokudandatheka ngokukodwa, kuba isihloko ngasinye esiza kuxoxa ngaso sichaphazela enye. Nanku umzekelo omhle:

Ke, i-cytokines e-pro-inflammatory inokunxibelelana phantse nazo zonke iinguqu ze-pathophysiological ezibonisa ukudakumba okukhulu kwaye ngaloo ndlela zinefuthe ekusebenzeni kwe-neurotransmitter, i-synaptic plasticity kwaye ekugqibeleni ubume be-neuronal.

ULeonard, BE, & Wegener, G. (2020). Ukuvuvukala, ukuxhathisa kwe-insulin kunye ne-neuroprogression kuxinzelelo. https://pubmed.ncbi.nlm.nih.gov/31186075/

Eli candelo alikho malunga nokudumba. Oko kuza kamva. Kodwa njengoko ufunda malunga nendlela ukutya kwe-ketogenic okukuphatha ngayo ukudakumba kuya kufuneka ube ngumntu ocingayo wenkqubo. Gcina ukhumbula njengoko sixoxa ngokungalingani kwe-neurotransmitter okubonwa kuxinzelelo, ukuba ezinye iindidi ze-hypometabolism, ukuvuvukala, kunye noxinzelelo lwe-oxidative zinefuthe ekudalweni kokungalingani kwe-neurotransmitter. Ndiza kwenza konke okusemandleni am ukusonga indlela ezidibana ngayo kwisiphelo, kodwa yenza konke okusemandleni akho ukwenza olu nxibelelwano njengoko usiya.

Ukungalingani kwe-neurotransmitter esikubona kuxinzelelo kwenzeka kakhulu ngenxa ye-neuroinflammation, ehlala iqalwa ziimpendulo ze-immune ezidala ii-cytokines ezivuthayo. Siza kuthetha ngakumbi malunga naloo nto kamva, kodwa uqonde ukuba xa ubuchopho bakho buvutha, yindawo engalinganiyo. Kwaye ngokubonakalayo, ingqondo yakho idinga ukuba nomlinganiselo othile wokuzinza ukuze wenze i-neurotransmitters kwixabiso elifanelekileyo kunye nokulinganisela. Ukufezekisa ibhalansi ye-neurotransmitter udinga ingqondo engekho phantsi koxinzelelo oluninzi, ukuvuvukala, okanye uxinzelelo lwe-oxidative.

I-Neurotransmitters ekucingelwa ukuba ibandakanyeka kwingxaki enkulu yokudakumba ibandakanya i-serotonin, i-dopamine, i-norepinephrine, kunye ne-GABA. Phantse lonke uncwadi lwengqondo lusekwe kwingcamango yokuba ukudakumba kukungalingani kwe-neurotransmitter, akunjalo? Kodwa makhe sithethe malunga nokuba ezi neurotransmitters zinokuphuma njani kwi-balance kwasekuqaleni.

Xa ubuchopho bakho buphethwe kukudumba (kwaye ewe, ukutya okuneswekile eninzi kunokubangela ukudumba okuphezulu kunye nokungasebenzi kakuhle kwamajoni omzimba okunokukhokelela kwi-neuroinflammation), kukho into ebizwa ngokuba itryptophan uyeba. Oku kubangela ukuba i-serotonin encinci, i-melatonin encinci, kunye ne-GABA encinci eyenziwa. Kukwathetha ngakumbi i-dopamine, ethi kwezinye iziphazamiso zengqondo ayiyonto ilungileyo, kunye namanqanaba e-excitotoxic e-glutamate. Kuthetha ukuthini oku kwingqondo edandathekileyo?

I-Tryptophan yi-amino acid kwaye yenziwa kwii-neurotransmitters ngoncedo oluncinci oluvela kwii-cofactors ezifana ne-micronutrients ebalulekileyo. Ukuba ubuchopho bakho budumbile ngexesha ekufuneka zenziwe ii-neurotransmitters, le amino acid ihamba ngendlela eyahlukileyo kwaye yenza ngakumbi i-neurotransmitter evuselelayo ebizwa ngokuba yi-glutamate. Ngoku, i-glutamate ayisiyo-neurotransmitter embi. ufuna i-glutamate. Awudingi okanye ufuna i-100x ngaphezulu kwe-glutamate eya kwenziwa xa ingqondo yakho ivutha. Loo glutamate yongezelelekileyo iyi-neurotoxic kwaye iyaxaka, idala ukudumba okungakumbi ngokusebenzisa i-neurodegeneration.

I-Glutamate kula manqanaba ivakalelwa kukuba ixhala. Okanye ukuba amanqanaba okudumba aphakama ngokwaneleyo mhlawumbi uzive udakumbile. Ngoba? Kuba ngokuhamba ngendlela engeyiyo ingqondo yakho yenze i-GABA encinci kakhulu kunokuba ibimelwe kukwenza.

Ngaba kukho ixesha ebomini bakho xa wawuziva uchasene noxinzelelo? Uzive upholile kwaye unobuchule kwaye unemvakalelo yokuba "ndiyifumene le" njengoko ubucinga ngobomi kunye nekamva lakho. Yayiyingqondo yakho leyo enexabiso elifanelekileyo le-GABA. Kwaye loo nto, mhlobo wam, yimeko yakho yendalo.

Awulodakumba lwakho.

Ubusela be-tryptophan bukwanciphisa isixa se-serotonin kunye ne-melatonin onokuyenza. Ngoko ufumana imo ephantsi, elusizi, edakumbileyo kunye nobuthongo obubi. Uqala ukwenza loo nto apho ungalali ngexesha elifanelekileyo. Kwaye ke uhlala kude kube sebusuku, mhlawumbi ucaphukela okanye uziva umbi kakhulu, kwaye ke ube nengxaki yokuvuka ekuseni. Ke uzibiza ngokuba ungumntu olahlekileyo kwaye womeleze ucalucalulo olungalunganga lwengqondo olukhula kwaye luncede ukugcina uxinzelelo. Oko kukwenza ube lusizi kwaye kwenze ube mandundu iimpawu zakho ezibangela ukudumba ngakumbi. Ivakala iqhelekile?

Uyayazi into endiyithethayo. Oko kukuthi, uphila kwiziphumo zobuchopho obuvuthekileyo obungcolisa ibhalansi yakho ye-neurotransmitter. Ukuphelisa i-micronutrients yakho ukugcina ingqondo yakho kwaye wenze i-enzymes kunye ne-neurotransmitters. Kwaye ukulungisa oku kungaphezulu kulawulo lwakho kunokuba unokucinga.

Khumbula, amayeza awakuncedi enza i-serotonin eninzi. Yingqondo yakho kuphela enokuyenza loo nto. Bakunceda nje into onokuyenza ixesha elide. Kwaye ukuba awenzi ngokwaneleyo ngenxa yolu tshintsho lwe-neurotransmitter ukungalingani kukaloliwe kunye / okanye ngenxa yokunqongophala kwe-micronutrient (akunakwenzeka ukuba kukutya okwenziwe kakuhle kwe-ketogenic), ke loo mayeza anokwenza kakhulu.

Indlela ukutya kwe-ketogenic kuphucula ngayo ukungalingani kwe-neurotransmitter ebonwa kuxinzelelo

Ukutya kwe-Ketogenic kuguqula kakhulu i-neurotransmitters dopamine kunye ne-serotonin kodwa ngomlinganiselo ozinzile, oku kuthetha ukuba kunceda ingqondo ingenzi kakhulu kwaye ingabi ncinane kakhulu. Into eluncedo ngakumbi kwabo banoxinzelelo. Khumbula, unokumiselwa iyeza ngendlela ye-reuptake inhibitors zombini i-serotonin kunye ne-dopamine. Baya kukunika ukufikelela ixesha elide kwii-neurotransmitters oye wakwazi ukuvelisa kunye nabantu abaninzi abaya kunceda ukuthomalalisa iimpawu.

Yintoni loo mayeza NGEKE ayenze kukuqinisekisa umlinganiselo olinganayo, okanye ukwazi ukuxelela ingqondo yakho enzima xa ifuna ngaphezulu okanye ngaphantsi. Kwaye kungenxa yoko bahlala bedala iziphumo ebezingalindelekanga. Iziphumo ebezingalindelekanga zinokwenzeka xa iyeza lizama ukumodareyitha into ekude kakhulu ngenye indlela okanye enye, kwaye ichaphazela iinkqubo ezininzi. Awuyifumani loo nto ngokutya kwe-ketogenic. Akhonto nje obo bubhanxa buqhubekayo.

Kwaye ke ukutya kwe-ketogenic, kunye neendlela ezininzi zokungenelela kunye nokukwazi ukulawula kunye nokulinganisa ukuveliswa kwe-neurotransmitter kunye nokusetyenziswa, kunokukwenza ukuba ibe yonyango oluhle kakhulu lokudakumba. Yonke ngokwayo, okanye ukongeza kumayeza, phantsi kokunyamekela komyalelo wakho.

Ukudakumba kunye neuroinflammation

Izinto ezininzi zinokubangela i-neuroinflammation. Ukutya okunoshukela ophezulu okanye okunekhabhohayidrethi engakwaziyo ukujongana nemetabolism yakho kunokubangela ukudumba. Eso siselo siphezulu sefructose osithandayo? Oko kunokubangela ukudumba. Hayi inene, andiyilungisi le nto. Jonga Apha.

Umqobo ovuzayo wengqondo-gazi ovumela i-toxin ukuba inyuke engqondweni apho ingekhoyo inokubangela ukudumba. Amathumbu avuzayo avumela ukuba amajoni omzimba akhathazeke anokubangela ukudumba. Isehlo esenzeka emzimbeni wakho, kude lee ebuchotsheni bakho, sinokubangela i-neuroinflammation, kuba amajoni omzimba wakho athetha naleyo isengqondweni yakho. Isiganeko esibuhlungu sinokonyusa i-neuroinflammation, mhlawumbi ngeendlela ezijikeleze i-cortisol. Ukuba ne-immune impendulo, nokuba yintsholongwane okanye kukwenzakala, kunokubangela i-neuroinflammation.

Xa sifunda ukudakumba kunye nokuvuvukala, sijonge iimpawu zokukrala. Kwaye uncwadi lophando lugcwele izifundo ezijonge ezi ntlobo zahlukeneyo zabamakishi kwizinto ezibizwa ngokuba ziicytokines. IiCytokines zinamandla kwaye indlela ezidlala ngayo kwingqondo yakho zilawula ukuziphatha kwakho. Ngaba uyakhumbula xa wawunomkhuhlane okanye umkhuhlane, kwaye uthe walala phantsi kwaye awuzange uvuke kwakhona ixesha elide? Wahlala phantsi. Ubungenamdla wokuyokwenza nantoni na okanye uzivuselele kakhulu ngalo naluphi na uhlobo lomsebenzi? Yayilukhuselo lomzimba wakho olubizela kukhuselo lomzimba olwahlukileyo olusengqondweni yakho, ukuyazisa ukuba uhlale uphaphile, ukuba umzimba wakho uyahlaselwa, kwaye kufuneka uphumle. Ngoko ukudumba kwengqondo kwenza kanye loo nto, ngeecytokines ezidumbayo. Uphumle ke.

Oku kuhambelana njani nokudakumba? Yicinge ngolu hlobo. Ngaba ukhuthazwa ukuba uphakame wenze izinto? Ngaba ukuhlala esofeni kwaye ungaziva ukhuthazwa ukuba uhambe uvakala uqhelekile? Ingqondo yakho idumbile. Oku kudumba yinxalenye yoko kudala iimpawu zakho zokudakumba. Iimpawu ze-neuroinflammation ziquka inkungu yengqondo, ixhala, ukudakumba, intloko ebuhlungu, kunye nokungahambi kakuhle kwengqondo. Ngaba ezo zivakala njengezinye zeempawu zakho?

Ukudakumba ayikokungalingani nje kwe-neurotransmitter njengoko ukhokelwe ukuba ukholelwe, kwaye uxelelwe ukuba unokulungiswa ngamayeza. Kukwakukudumba okukuqhuba iimpawu zakho. Kwaye ukuvuvukala kufuna ingqalelo yayo ekhethekileyo kunyango lokudakumba.

Ukudumba okungapheliyo okukwibakala elisezantsi kuye kwabonwa kuxinzelelo olukhulu kunye nezinye iziphazamiso ezinkulu zengqondo kwaye kuye kwabandakanyeka kwiinguqu zemetabolism ezidla ngokunxulunyaniswa nezi ngxaki.

ULeonard, BE, & Wegener, G. (2020). Ukuvuvukala, ukuxhathisa kwe-insulin kunye ne-neuroprogression kuxinzelelo. HTTPS://PUBMED.NCBI.NLM.NIH.GOV/31186075/

Makhe ndisebenzise oku njengethuba lokukunceda wenze uqhagamshelwano. Khumbula xa sasixoxa ngesidingo sokuba ingqondo ingavuthiswa ukuze yenze i-combo efanelekileyo yee-neurotransmitters? Khumbula intetho yethu yobusela be-tryptophan? Nantsi into ethethwa sesi sicatshulwa singezantsi kuncwadi lophando:

Ke, njengesiphumo sokusebenza komzimba, utshintsho kwindlela ye-tryptophan-kynurenine idlala indima enkulu kwiinkqubo ze-neurotransmitter ezingasebenziyo kwingqondo kwaye, ukongeza, igalelo kutshintsho kubume bobuchopho kunye nomsebenzi obonakalisa ukudakumba.

ULeonard, BE, & Wegener, G. (2020). Ukuvuvukala, ukuxhathisa kwe-insulin kunye ne-neuroprogression kuxinzelelo. https://pubmed.ncbi.nlm.nih.gov/31186075/

I-Neuroinflammation ibeka inqanaba lokuba ingqondo yakho ingasebenzi kakuhle, nto leyo edala iimeko ezigqibeleleyo zokubiwa kwe-tryptophan ukuba yenzeke. Kwaye le meko ingaguqukiyo yokudumba kunye nee-neurotransmitters ezingalungelelananga ziqala ukutshintsha ubume bobuchopho bakho kunye nokunxibelelana kwezo zakhiwo zengqondo.

Ke njengoko unokucinga, ungenelelo olunamandla lokunciphisa ukuvuvukala lufanelekile ukuba sifuna ukunyanga ukudakumba. Kwaye ndicinga ukuba uyazi ngokucacileyo apho ndiya khona ngale nto.

Ukutya kwe-ketogenic kunciphisa njani i-neuroinflammation kwabo banoxinzelelo

Kukho inqaku eligqwesileyo nelibhalwe kakuhle malunga nendlela ii-ketones ezisebenza ngayo Apha kwaye enye ngokukodwa malunga nokudumba Apha. Zininzi kakhulu kwi-biochemically nzulu kunenqanaba elixoxwe kule post blog. Ukuba uthanda i-neurochemistry kunye ne-biochemistry amaqhekeza kufuneka ngokuqinisekileyo ungene nzulu apho ukuze ufumane ukuqonda okunzulu.

Kodwa kuthi sonke, kubalulekile ukwazi ukuba izidlo ze-ketogenic zinamandla KAKHULU anti-ukudumba zonyango.

Ekuqaleni, ukunciphisa iicarbohydrates kunciphisa kakhulu ukuvuvukala, ngenxa yokuba umzimba wakho awuzami ngamandla ukufumana amanqanaba akho eswekile afanelekileyo abuyele ezantsi malunga ne-tsp yexabiso leglucose egazini lakho lonke. Ukuba awunyangeki nge-insulin (kwaye kusenokwenzeka ukuba kungenxa yendlela okutya ngayo kumaxesha anamhlanje) ngoko isekhondi nganye uqubha kumanqanaba aphezulu eswekile yegazi ixesha elide kunokuba kufanele ukuba ube negalelo kumonakalo weseli kunye nokudumba. Ke ukutya okune-ketogenic, kunye nokuthintelwa kwabo kwiicarbohydrates eziphantsi, kuyanceda ngokwenene oko.

Okwesibini, ii-ketones, eziveliswa kwisondlo se-ketogenic, zibonakalisa iimolekyuli. Oku kuthetha ukuba bavula kwaye bacime imfuza. Kwaye ezinye iijini abazivulayo nabazicimayo zezo zilawula ukudumba emzimbeni. Kwaye ukuba loo nto ayinakubenza babe lunyango olusebenzayo lwe-neuroinflammation esiyibona ixhaphakile kuxinzelelo, andazi ukuba kuya kuba yintoni. Mhlawumbi ngenye imini unyango lwemfuza luya kwenzeka ngenxa yokudakumba, okwenza umsebenzi wee-ketones. Kwaye ungazilinda ezo, kodwa andiqinisekanga ukuba kutheni ungafuna xa ukwazi ukusungula unyango lwemfuza yakho ngonyango lwasimahla, olusebenzayo olungenaziphumo zingalindelekanga.

Ukudakumba kunye noxinzelelo lwe-Oxidative

Uxinzelelo lwe-oxidative, ngokubanzi, lusebenza ngolu hlobo:

• Iiseli zenza amandla zisebenzisa i-ATP
• I-ATP ihamba ngenkqubo ebizwa ngokuba yi-oxidative phosphorylation
• Oku kubangela iintlobo zeoksijini esebenzayo (ROS); eziyimveliso eyonakalisayo yale nkqubo iqheleke kakhulu
• I-ROS iyonakalisa i-DNA, kwaye lo monakalo unokunyuka
• Uxinzelelo lwe-Oxidative yinto esiyibiza ngokuba ngumthwalo kwinkqubo yethu ukulungisa lo monakalo

Akunjalo malunga nokuba unoxinzelelo lwe-oxidative, malunga nokuba yintoni amanqanaba akho oxinzelelo lwe-oxidative kunye nomthwalo kunye nomonakalo owenzekayo emzimbeni wakho ngenxa yoko.

Ubuchopho babantu abanengxaki yokudakumba banamanqanaba aphezulu oxinzelelo lwe-oxidative. Okukhona luphezulu uxinzelelo lwakho lwe-oxidative, kokukhona zihlwempuzeka iziphumo zakho xa usebenzisa i-anti-depressants. Kutheni bekuya kuba njalo? Ewe, amayeza okudakumba awayilungisi le ngxaki. Njengoko besixoxile, amayeza okudakumba amalunga nokunciphisa iimpawu. Hayi oonobangela.

Ukuba ukuvuvukala kwakho kuphezulu kakhulu, udala iROS eninzi. Kwaye i-ROS eninzi kakhulu ichitha iinkqubo ezenzelwe ukunciphisa ukuvuvukala. Oku kwandisa inqanaba lakho loxinzelelo lwe-oxidative. Uxinzelelo lwe-oxidative luphezulu kwabo banoxinzelelo. Ngoko sidinga ungenelelo olunokujongana nokuvuvukala kunye noxinzelelo lwe-oxidative.

Ii-ketones ziluphatha njani uxinzelelo lwe-Oxidative kwabo banoxinzelelo

I-B-Hydroxybutyrate, enye yeentlobo ze-3 ze-ketone ezenziwe emzimbeni zinciphisa ukuveliswa kweentlobo ze-oksijini ezisebenzayo (ROS) kwaye ngaloo ndlela ziphucula umsebenzi we-mitochondrial, ozifumana njengamandla. kwaye isebenza kakuhle yonke into. Ikwavuselela inkqubo yakho ye-antioxidant esebenzisa imveliso ye-glutathione engapheliyo. Ndiyakuthembisa, akukho unyango lwe-antioxidant onokuthi uluthathe oluya kuba namandla njengenkqubo yakho ye-glutathione engapheliyo elawulwa ngesenzo se-ketone kunye neninzi ye-glutathione precursors evela kwi-ketogenic yokutya eyenziwe kakuhle. Andikhathali nokuba wehlisa kangakanani na iVithamin C, awuzukufumana nqanaba elifanayo lenkxaso ye-anti-oxidant obuya kuyifumana kwi-endogenous yakho esebenza kakuhle (eyenziwe emzimbeni wakho) yokulwa ne-oxidant.

Emva kwayo yonke loo nto, wenziwa ukuba ujongane neentlobo zeoksijini ezisebenzayo. Ngokunyanisekileyo, uzifumana ngokuphefumla nje. Ngaba ucinga ukuba indaleko ayizange icinge ngaloo nto?

Anditsho ukuba ihlabathi lethu lanamhlanje kunye nongcoliseko lwalo, iikhemikhali, iindlela zangoku zokutya, kunye neziphumo zezifo ezinganyangekiyo azinyanzelisi ezinye ii-anti-oxidants ezongezelelweyo okanye izicwangciso zokukhupha ubutyhefu. Kodwa ndithi ukuba usebenzisa unyango lwe-ketogenic yokutya kunye nokulawula ii-ketones zakho uya kunyanga i-neuroinflammation kwingqondo yakho enegalelo, okanye mhlawumbi ibangela, iimpawu zakho zokudakumba. Iza kulungelelanisa amajoni akho omzimba njengenye into esinayo kwipolypharmacy. Kwaye iyakuyenza kwinqanaba ongayi kufumana ukutya njengoko unayo kwaye ukhuphe ivithamin C eninzi kunye ne-turmeric.

I-Glutathione ecaleni, ukunciphisa ukutya kwakho kwe-carbohydrate kuyanceda (kakhulu) ukuya ungayicimi i-glutathione osele uyenzile. Uxinzelelo lwe-oxidative lusisiphumo sokudala iintlobo ze-oksijini ezisebenzayo ngakumbi kuneenkqubo zakho ze-antioxidant zangoku (nokuba ngaba ezo uzenzayo okanye ezo uzityayo) ziyakwazi ukusingatha. Kwaye ke sifumana umonakalo weeseli, ii-cytokines ezivuthayo, kwaye ngokungafihlisiyo, umonakalo omkhulu weDNA. Kwaye loo monakalo we-DNA awunakuze ulungiswe ukuba uhlala uhlambalaza ukukhusela kwakho ngokutya (okanye indawo engqongileyo) eyenza umthombo oqhubekayo wokuvuvukala.

Ukuba uzama ukulwa nomahluko phakathi kwe-neuroinflammation, uxinzelelo lwe-oxidative, kunye nendlela ezinxulumene ngayo, uya kufuna ukufunda eli nqaku lingezantsi:

Ukuba ubuchopho bakho besisiXeko: Ukuqonda uxinzelelo lwe-Oxidative kunye ne-Neuroinflammation

Ngesiqhelo, ndiyeka ngezi ndlela zine zokusebenza. Kodwa ekudakaleni, ndacinga ukuba kuya kuba luncedo ukuxoxa ngezinye iindlela ezimbini ukuba ukutya kwe-ketogenic kunokuba luncedo ekunyangeni ukudakumba ngaphandle kweyeza (okanye kunye ne-medis ukuba ufumana umcebisi onolwazi okanye umcebisi wezempilo yengqondo).

Iziphumo zokutya kwe-ketogenic kwi-gut microbiome kunye nokudakumba

Kukho uphando oluninzi endingeke ndingene kulo malunga ne-gut microbiome kunye nokudakumba. Kukho izondlo ezibalulekileyo ezibandakanyekayo kule nto (umzekelo, iVithamin D i-HUGE) kwaye ngokwenene iqinisekisa isithuba sayo seblogi. Kwakhona, into esiyaziyo malunga ne-microbiome ininzi kakhulu ebuntwaneni bayo. Zininzi iingcamango ezifundileyo eziqhubekayo njengoko abaphandi bezama ukufumana izinto.

Kodwa into endinokukuxelela yona kukuba ukutya kwe-ketogenic eyenziwe kakuhle kwenza i-microbiome eyonwabileyo nenempilo. I-Beta-hydroxybutyrate yenye yeentlobo ezintathu zee-ketones. Inxalenye ye "butyrate" yolu hlobo lweketone iluncedo kakhulu ekuphiliseni amathumbu kunye nempilo.

I-Butyrate kunye nezinye i-SCFAs eziphuma kwi-fermentation (umzekelo, i-acetate, i-propionate) kunye nemizimba ye-ketone ehambelana nesakhiwo (umz. i-acetoacetate kunye ne-d-β-hydroxybutyrate) ibonisa iziphumo ezithembisayo kwizifo ezahlukeneyo ezibandakanya ukutyeba, isifo seswekile, izifo ezivuthayo, kunye nomhlaza wesisu. kunye nokuphazamiseka kwemithambo-luvo. Ewe, kucacile ukuba amandla okusingatha i-metabolism kunye nemisebenzi yokuzivikela komzimba ixhomekeke kakhulu kwi-butyrate njengomlawuli onamandla, egxininisa i-butyrate njengomlamli ophambili we-host-microbe crosstalk. 

Ukusa, RM, van de Wouw, M., Clarke, G., Stanton, C., Dinan, TG, & Cryan, JF (2016). https://doi.org/10.1016/j.neuint.2016.06.011

Ndiyayazi into oyicingayo. Izibonelelo zokutya kwe-ketogenic zihamba nje kwaye ziqhubeke. Kuvakala ngathi bubuqhophololo. Njengento elunge kakhulu-ukuba-yinyani. Kwaye ndiya kuqonda ukuba uyathandabuza. Kodwa ndiyathembisa ukuba andiyi kuyenza le nto.

Ngaba uyazi ukuba kukuphi ukutya okunamanqanaba aphezulu e-butyrate? Ibhotolo. Kuko oko. Amathumbu akho ayayithanda ibhotolo. Ngokunokwenzeka ngaphezulu kokuthanda kwayo yonke i-prebiotic fiber onexhala lokuyifumana. Kodwa musa ukuxhalaba. Ukutya okune-ketogenic okwenziwa kakuhle kugcwele oko nakuzo zonke ezo veggies zine-carb ephantsi oza kuyonwabela.

Ke ungavumeli abantu bakuxelele ukuba ukutya kwe-ketogenic akulunganga kwi-gut microbiome yakho okanye kuya "kuyimosha" okanye into enjalo. Akunjalo. Ukuba kukho nantoni na enokuphucula impilo yamathumbu akho, incede ukulungisa amathumbu avuzayo, kwaye ngenxa yoko uthomalalise umsebenzi we-immune system onegalelo ekudumbeni, okunokubangela i-neuroinflammation, kwaye ibe negalelo ngokuthe ngqo kukungalingani kwi-neurotransmitters yakho.

I-gut microbiome ayisiyondawo yam yobungcali kwaphela. Andikho ekuqondeni kwam zonke ezo bhaktheriya zincinci kunye neziphumo ezinazo emzimbeni, okanye iindlela zemetabolism ezinokuzichaphazela. Kodwa ukuba usendleleni eya kwezo zinto kwaye ufuna ukufunda ngakumbi malunga noluphi uhlobo lotshintsho oluthile kwi-gut microbiome esiyibonayo kunye nokutya kwe-ketogenic unokufumana isithuba esikhulu seblogi. Apha.

I-Brain-Derived Neurotrophic Factor (BDNF)

I-brain-derived neurotrophic factor (BDNF) yiprotheni efakwe kwi-gene ethile. Ibaluleke ngolo hlobo. Yenza ezinye izinto ezibaluleke ngokwenene:

• ukuphucula i-neurogenesis (iiseli zobuchopho ezintsha kunye namalungu)
• ukwanda kweeseli zengqondo kunye nokuphila
• indima ebalulekileyo ekufundeni nakwinkumbulo

Iyafuneka kwingqondo esempilweni. Kuyafuneka ukukhula, ukuphilisa, ukwenza unxibelelwano olutsha, nokufunda. Kutheni le nto ibalulekile ukuba unoxinzelelo?

Xa unengqondo edakumbileyo umonakalo uqhubela phambili kwindalo kwaye ubandakanya utshintsho kwisakhiwo sobuchopho kunye nomsebenzi. Uzakufuna amanqanaba aphezulu aphezulu e-BDNF ukunceda ukuhlengahlengisa ezo ndlela kwaye ufumane okuninzi kulo naluphi na unyango lwengqondo olusebenzisa njengonyango olongezelelweyo. Xa ndihlala phantsi nomxhasi usebenzisa unyango lwengqondo-yokuziphatha, ndikhona ukubanceda bahlengahlengise iipatheni zabo zokucinga. Oko kuya kuthetha ukuba kufuneka benze unxibelelwano olutsha phakathi kwengcinga kunye nenkumbulo.

Iingxaki nge-BDNF ziye zachongwa njengento ebangela ukudakumba.

I-maladaptive neuroplastic ekudakaleni inokunxulumana nokuguqulwa kwamanqanaba ezinto ze-neurotrophic, ezidlala indima ephambili kwiplastiki. Ukongezwa kweempawu ze-neurotrophic ezibonisa amandla amakhulu kunyango loxinzelelo.

Yang, T., et al. (2020). Indima ye-BDNF kwi-neural plasticity kwixinzelelo. https://doi.org/10.3389/fncel.2020.00082

I-BDNF le nto ingaqondakaliyo ibaluleke kakhulu kwimpilo yobuchopho kunye nokulungisa imidibaniso eyaphukileyo, kwaye yenzeka nje ukuba ilawulwe kakuhle kukutya kwe-ketogenic. Kubonwa, ngendlela, kuzo zombini izilwanyana kunye nezifundo zabantu. Inzululwazi kule nto isemthethweni. Nabani na othi ukutya kwe-ketogenic njengonyango lokudakumba yi-fringe akalwazi uncwadi lophando malunga neenzuzo zalo. Kuba ukuba benjenjalo, baya kunqwala intloko baze bathi “ewe, ndiyayibona ngokupheleleyo ukuba iya kusebenza njani loo nto.”

isiphelo

Ngoko ukunciphisa i-carbohydrates okwenzekayo ngokutya kwe-ketogenic kuyanceda kuba kunciphisa ukuvuvukala kwaye ivumela imizimba yethu ukuba yenze i-ketones. Kwaye njengoko sifundile, i-ketones lungenelelo oluthe ngqo kwaye lunamandla lokuvuvukala. I-Ketones, eziveliswa ngokuqesha ukutya kwe-ketogenic, zikunceda wenze ngaphezulu kwe-anti-oxidants yakho (glutathione). I-Ketones inokunceda ukulungisa ubuchopho obuvuzayo kunye ne-membrane yamathumbu ukugcina ukuvuvukala kuhla kumajoni omzimba asebenza kakhulu.

Kukho uphando olubalulekileyo malunga nokuba ukutya kwe-ketogenic kuphucula njani ukusebenza komzimba, kodwa kwafuneka ndibe nemida ethile kule post okanye iya kuqhubeka ngonaphakade.

Ukudumba okuncinci kunceda umzimba wakho ukuba ubambe ngakumbi kwi-micronutrients yayo ebalulekileyo. La manqanaba e-micronutrient anokongezwa ngakumbi ekukhetheni ukutya okuqulunqwe kakuhle, ukutya okupheleleyo kwe-ketogenic. Ezi micronutrients ziya kusetyenziselwa ukulungisa i-DNA eyonakeleyo, ukunceda iiseli zeseli zisebenze ngcono, kwaye zenze i-neurotransmitters ngobuninzi obaneleyo kunye nokulungelelaniswa. Ukonyuka kumandla eselula kunye namandla owafumana ngeeketoni kunceda ii-neuron zakho zizilungise kumonakalo owenzekileyo. Loo mafutha abanceda ukuba benze ugcino lwezindlu olusisiseko kwaye bagcine ezo seli kunye nenwebu zeseli.

Andazi nokuba libe linye iyeza elinokwenza zonke ezi zinto. Kwaye andikholelwa ukuba i-cocktail yamayeza inokufezekisa ezi zinto ngaphandle kweziphumo ebezingalindelekanga ezininzi. Kwaye kungenxa yesi sizathu bendifuna ngokwenene ukuba wazi ukuba ukutya kwe-ketogenic kunokusetyenziswa endaweni yamayeza oxinzelelo. Ndifuna ukuba wazi ukuba ezininzi iindlela ezisebenza ngayo ukutya kwe-ketogenic zibhalwe kakuhle kuphando. Njengoko zinjalo iziphumo zabo zeenkwenkwezi. Kwaye ndiyakholelwa ukuba uyaludinga olu lwazi ukuze wenze izigqibo ezifanelekileyo zonyango, ukuze uphile ubomi bakho obungcono kakhulu.

Ndifuna ukukukhuthaza ukuba ufunde ngakumbi malunga nokhetho lwakho lonyango nakweyiphi na kwezi zilandelayo izithuba blog. Ndibhala malunga neendlela ezahlukeneyo kumanqanaba ahlukeneyo eenkcukacha onokuzifumana ziluncedo ukufunda kuhambo lwakho lwempilo. Ungayonwabela i Izifundo zeKetogenic iphepha lokufunda indlela abanye abaye basebenzisa ngayo ukutya kwe-ketogenic ukunyanga ukugula ngengqondo ekusebenzeni kwam. Kwaye unokuzuza ekuqondeni indlela ukusebenza nomcebisi wezempilo yengqondo ngelixa utshintshela kwi-ketogenic yokutya kunokuba luncedo apha.

Izizathu ze-3 onokuthi udinge ugqirha ekuncedeni ukuba usebenzise i-Ketogenic Diet yeMpilo yengqondo

Yabelana ngale nto okanye ezinye izithuba zeblogi endizibhalileyo kunye nabahlobo kunye nosapho oluhluphekayo ngenxa yokugula ngengqondo. Abantu mabazi ukuba likho ithemba!

Unokufunda ngakumbi ngam Apha. Unokuba ufanelekile ukuthatha inxaxheba kwinkqubo yam ye-intanethi endiyenzayo njengomfundisi kunye nomqeqeshi wezempilo. Unokufunda ngakumbi ngezantsi:

Izizathu ze-3 onokuthi udinge ugqirha ekuncedeni ukuba usebenzise i-Ketogenic Diet yeMpilo yengqondo

Ukuba unombuzo olula nceda ungalibazisi ukufikelela. Okanye undazise kumagqabantshintshi ukuba uyifumene le bhlog yeposti ibe luncedo kuhambo lwakho lwempilo.

Ndiyakholelwa ngokwenene ukuba unelungelo lokwazi zonke iindlela onokuziva ngcono ngazo.

Njengale nto uyifundayo kwibhlog? Ngaba uyafuna ukufunda malunga neewebinars ezizayo, iikhosi, kunye nokubonelela ngenkxaso kunye nokusebenza nam kwiinjongo zakho zempilo? Bhalisa!

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